Push-ups are a classic exercise that target multiple muscle groups, including the chest, shoulders, triceps, and core. While push-ups may seem challenging for beginners, with the right technique and practice, anyone can master this exercise. In this article, we will provide you with some helpful tips on how to do a full push up in a raised hands plank position.
Set Up the Proper Position
Start by positioning yourself in a raised hands plank position. Place your hands slightly wider than shoulder-width apart on the floor, with your fingers pointing forward. Extend your legs straight behind you, resting on your toes. Ensure that your body forms a straight line from your head to your heels.
Engage Your Core
Before you begin the push-up, engage your core muscles by squeezing your abdominal muscles. This will help stabilize your body and maintain proper form throughout the exercise.
Lower Your Body
Slowly lower your body towards the floor by bending your elbows. Keep your elbows close to your sides, rather than flaring them out. Aim to lower your chest as close to the floor as possible while maintaining a straight line from your head to your heels.
Push Yourself Back Up
Once you have reached the lowest point of your push-up, push yourself back up to the starting position by straightening your arms. Exhale as you push up and focus on using your chest, shoulders, and triceps to lift your body.
Maintain Proper Form
Throughout the entire movement, it’s important to maintain proper form. Avoid sagging your hips or lifting your buttocks too high, as this can put strain on your lower back. Keep your body in a straight line from head to toe.
Start with Modified Push-Ups
If you’re unable to perform a full push-up yet, don’t worry. Start with modified push-ups by keeping your hands on a steady raised surface which will hold your body weight safely. This will reduce the amount of weight you have to lift and help you build strength gradually.
Practice Regularly
Consistency is key when it comes to mastering push-ups. Incorporate push-ups into your regular workout routine and aim to increase the number of repetitions as you get stronger. Remember to listen to your body and take breaks when needed.
By following these tips and practicing regularly, you’ll be able to progress from modified push-ups to full push-ups in a floor plank position. Remember to start slow, focus on proper form, and be patient with yourself. Push-ups are a great exercise for building upper body strength and improving overall fitness.
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